Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches
Work up to a heavy 2 Hip Snatches while maintaining technique.

2 Rounds
500m Row
40 Ait Squats
30 Situps
20 Pushups
10 Pullups

Wednesday
Upper Body Accessory
7 Sets in Bodybuliding Pit
5 Pushups (work on maintaining perfect position and progressing from your knees to your toes. If these are easy, add a weight plate to your back)
7 Arnold Press
5 Seated DB Press
7 Chest Supported Row

5 Rounds
500m Row
15 Overhead Squats

Thursday
Strict Press Progression
Maximal Strict Press
Work up to a heavy Strict Press
alternate with 8 Bent Over DB Row

"DT"
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Friday
Partner Workout
Alternating Minutes for 14 minutes (P1 goes on 0:00, P2 goes on 1:00, complete both 10 thrusters and 10 kettlebell swings within your minute, each person does 7 rounds)
10 Thrusters 55#
10 Kettlebell Swings

Rest 4 minutes - add weight to your bar for deadlifts

Alternating Minutes for 14 minutes (P1 goes on 0:00, P2 goes on 1:00)
10 Deadlifts 95#
10 KB Pull Throughs